Whether a novice or a pro, all senior golfers know this: Few things are as satisfying as a nice day on the greens. Golfing is an excellent exercise for mind and body and, as regular golfers can attest, it can be downright addicting. But, like any sport, golf requires practice. And as we age, taking the time to warm up and prepare before teeing off becomes crucial for retaining range-of-motion and reducing handicap.
To learn the best practices and tips for senior golfers, we sat down with our Fitness Coordinator and resident golf expert, Katherine McDonnell.
Whether you’re just getting started or you’ve been playing for decades, these tips will help you play your best game.
Never Play Without a Warm-Up
“One thing that’s important before you begin your game is to warm up,” McDonnell says. “Take a few moments to loosen up as many muscles and ligaments as you can while your other friends are teeing off on the first tee.”
While golf isn’t often considered vigorous or intense exercise, it’s more work on your muscles than you might imagine. Failing to take at least 10 minutes to warm up your most-used muscle groups can have a negative impact on your performance as well as your body. A pulled muscle is painful, and can put you out of commission for quite awhile.
Remember: A couple of shoulder swings and knee bends aren’t enough to prepare for this level of activity. Here are a few additional warm-up exercises McDonnell recommends:
- Ankle circles. Because golf requires lower-body strength, it’s important to stretch those spots closest to the earth: your feet and ankles. Start either seated or standing, and lift one foot slightly off the ground and move your ankle in a circular motion five to 10 times. Repeat on the other side.
- Quadricep stretches. Next up are your quad muscles. Hold onto a tree trunk or other stable object, and take your heel to your buttocks. Hold for 10 seconds and repeat on the other side.
- Core twists: Core exercises are important for any activity, but especially in golf. Take your driver and place it behind your head and across your shoulders, and place the ball between your feet. Slowly twist so that the end of the driver nearly touches the ball and repeat on the other side. Do this at least five times on each side.
Stretch Regularly
In addition to warm-up exercises, it’s also important to keep your body limber. Here are three of McDonnell’s favorites:
- Spinal strengthener. Attach an elastic band to a door handle. From a seated or standing position and keeping your arms straight, grab the band and rotate away from the door. Stabilize the legs or if you’re sitting, or stabilize the hips if standing. This exercise allows you to turn your body against resistance as if you are hitting a ball.
- Squats. Stand with your legs shoulder-width apart and your head facing forward. Sit back as though you’re preparing to sit in an imaginary chair, keeping your lower back slightly arched and your toes lifted so the weight falls on your heels. Push through your heels to return to the standing position and repeat.
- Bridges. Lie down on your back with your hands at your sides and your knees bent. Slowly lift up using your core, and squeeze your glutes. “This exercises the gluteal muscles, which is the only muscle group that atrophies with age,” says McDonnell. “Bridges are one of the best and safest exercises to keep those gluteal muscles in condition.”
Golf entices people of all ages and physical fitness levels — but the more you prepare your body for the game, the better the outcome. By using McDonnell’s tips, you’ll be able to not only step up your golf game, but increase your overall flexibility.
From golfing to swimming, gardening to cooking, your retirement should be filled with the things you love most. Check out our guide, Your Step-by-Step Guide to Choosing a Life Care Community, to help you achieve your dream retirement.
